20 week 70.3 training plan

2 min read 22-11-2024

This 20-week training plan helps you prepare for a 70.3 Ironman (1.2-mile swim, 56-mile bike, 13.1-mile run). It's designed to progressively overload your body, building endurance and strength while minimizing injury risk. Remember to consult your doctor before starting any new workout routine.

Phase 1: Base Building (Weeks 1-4)

This phase focuses on building a solid aerobic base. Consistency is key; prioritize volume over intensity.

Week 1-4: Building the Foundation

Swim: 3 sessions/week, focusing on technique and distance.
Bike: 3 sessions/week, including longer, easier rides. Focus on comfortable cadence and posture.
Run: 2-3 sessions/week, easy pace, building mileage gradually. Include cross-training (walking, elliptical) for active recovery.
Strength Training: 2 sessions/week, focusing on core strength and overall body conditioning.

Key Focus: Establish a consistent training routine. Listen to your body; rest when needed.

Phase 2: Strength & Endurance (Weeks 5-8)

Increase training volume and intensity. Introduce interval training to improve your power and efficiency in each discipline.

Weeks 5-8: Increasing Intensity

Swim: Include interval sets (e.g., 200m repeats). Maintain good technique.
Bike: Introduce hill repeats and tempo rides. Practice transitions.
Run: Incorporate interval training (e.g., 400m repeats). Increase long runs gradually.
Strength Training: Continue 2 sessions/week, focusing on leg strength and power.

Key Focus: Improve power output and endurance. Start incorporating race-day nutrition and hydration strategies into your long workouts.

Phase 3: Specificity & Race Simulation (Weeks 9-12)

This phase mimics the demands of a 70.3 race. Include brick workouts (bike-run transitions) and longer race-simulated training sessions.

Weeks 9-12: Race Preparation

Swim: Focus on open-water swimming if possible. Practice drafting techniques.
Bike: Longer rides with hills and varied terrain. Work on your bike-handling skills.
Run: Increase long run distance to near half-marathon distance. Include tempo runs.
Brick Workouts: At least one brick workout per week, gradually increasing the duration.
Strength Training: Maintain 1-2 sessions/week.

Key Focus: Simulate race conditions. Practice transitions and nutrition strategies.

Phase 4: Peak Performance (Weeks 13-16)

This phase focuses on refining your technique and optimizing your performance. Tapering begins in the final weeks.

Weeks 13-16: Refining Your Technique

Swim: Maintain swim consistency, focus on technique and speed work.
Bike: Maintain high-quality bike sessions, focusing on efficiency.
Run: Maintain consistent running, focusing on race-pace runs.
Brick Workouts: Continue brick workouts, but reduce intensity.
Strength Training: Reduce to 1 session/week.

Key Focus: Maintain fitness while allowing your body to recover and prepare for race day.

Phase 5: Tapering & Race Week (Weeks 17-20)

Gradually decrease training volume to allow your body to fully recover and prepare for the race.

Weeks 17-20: Rest & Recovery

Swim: Reduce volume and intensity. Focus on easy swims.
Bike: Short, easy rides. Focus on recovery and bike maintenance.
Run: Short, easy runs. Incorporate active recovery.
Strength Training: Minimal or no strength training.

Key Focus: Complete rest and recovery to peak for race day. Visualize your race success.

Nutrition and Recovery

Hydration: Stay hydrated throughout your training.
Nutrition: Fuel your body with a balanced diet rich in carbohydrates, protein, and healthy fats.
Sleep: Aim for 7-9 hours of sleep each night.
Active Recovery: Include low-impact activities like walking or yoga on rest days.
Listen to Your Body: Don't hesitate to take rest days when needed.

Race Day

Remember your training, trust your preparation, and enjoy the race! This 20-week 70.3 training plan provides a solid foundation; adapt it to your personal needs and experience. Good luck!